Warmup
30 s Russian twist
30 s glute bridge
15 s hands extended plank
15 s rest
4 rounds
5 min Emom strict pull-ups Emom or ring row Emom
Strength
Deadlift
4×4@80% working sets
Metcon
20 sit-ups
10 push-ups / HSPUs (RX+)
5 shoulder to overhead 135/95
4 rounds
*Buyout: 400 meter run with one of your 45/25# plates
